WOD: August 18th, 2017


Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Spiderman Lunges w/ twist & reach 50′
Iron Cross x20
Bridges 10/10/10
Banded Goodmornings x20
Partner Hamstring Curls x20

Strongman Friday (Partners)

Partner WOD
AMRAP 30 mins
200m Sledge Hammer Carry (Together)
50 Sledge Hammers to Tire
10 Tire Flips
50ft Odd Object Carry down to Stones (AHAP)
2 Stone-to-Shoulder (AHAP)
50ft Odd Object Carry back to roll-up doors (AHAP)

Odd Object Options: Sandbag, farmers carry, Plate OH, Medball, Sled pull, or prowler push.

Finisher (Accessory Point)

Airdyne Intervals
8 Rounds 20 on 40 off

*20 sec of work is fast as you can go!